3 - 1 - 2012

WARM UP: MSCFWU

WOD: 10 Rounds
 Run 200 Meters
1 Rope Climb
10 Pass Througs

Group Times: 6,7,8,9 AM and 4:00,4:30, 5:00, 5:30, 6:00, 6:30

Warm Up: PVC Warm Up

Strength: Shoulder Press, 5 - 5 - 5 (40%-50%-60%)

Happy Sweet Sixteen to Gabrielle Buteau!!!!

WOD: "The Gab"
16 Minute AMRAP
16 Ring Dips
16 Box Jumps (24/18)
16 Shoulder Press (75/45)
16 Knees to Elbows

Group Times: 6,7,8,9 AM and 4:00,4:30, 5:00, 5:30, 6:00, 6:30

*Afternoon Groups* The WOD will run every 30 minutes.  So espically for the 5 and 5:30 group, make sure you get in with enough time to warm and finish the strength work before the WOD starts.

2 - 28- 2012

Warm Up: Run 200 Meters
20 Push Ups
20 Lunges
20 Good Mornings

WOD: 20 Minute AMRAP
10 Ring Push Ups (sub regular push ups)
10 Ring Rows
10 Back Extentions

Group Times: 6,7,8,9 AM and 4:00,4:30, 5:00, 5:30, 6:00, 6:30

*Afternoon Groups* The WOD will run every 30 minutes.  So espically for the 5 and 5:30 group, make sure you get in with enough time to get warm before the WOD starts.

2 - 27- 2012


Warm Up: Jog 100M 
50 Double Unders or 100 Singles
20 Lunges
10 Leg Swings Each Way


Strength: Back Squat, 5 - 5 - 5 (40% - 50% - 60%)


WOD: 5 Rounds
10 Over Head Squats (75/45)
15 Sit-ups
20 Double Unders


Group Times: 6,7,8,9 AM and 4, 5, 6, 7 PM

2-23-12 Warm Up: MSCFWU Strength: Deadlift 5-5-5-3-1 (75%-75%-75%-85%-95%) WOD: 4 Rounds 400 Meter Row 20 GHD Sit-Ups

2/22/12

Warm Up: PVC Warm Up

Strength: Shoulder Press
5-5-5-3-1 (75%,75%,75%,85%,95%)

WOD: 5 min AMRAP
20 double unders
10 wall balls
Rest 2 min
5 min AMRAP
15 KB Swings
15 Wall Balls
Rest 2 min
5 Min AMRAP
10 Sit Ups
20 wall balls

Group Times: 6,7,8,9 AM and 3,4,5,6 PM

2/23/12

Warm up: 30 Double Unders
20 walking lunges 
10 Leg Swings
Run 200 meters (moderate pace)

WOD: 8 Rounds
300 Yard Shuttles (50x6)
Rest 3 minutes

Group Times: 6,7,8,9 AM and 4,5,6 PM

2 - 21 - 2012

Warm Up: MSCFWU

WOD: "Broken Angie"
5 Rounds
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Squats

Group Times: 5, 6, 7, 8, 9 AM and 4, 5, 6 PM